Delicious black beans are a cheap and healthy way to improve gut health with their indigestible carbohydrates that provide fuel for our gut bugs. A study published in the Journal of Nutritional Biochemistry found that consumption of black beans increased the abundance of healthy bacteria and helped in strengthening the lining of the gut. Beans are low in saturated fat, are low GI (glycaemic index) meaning they keep us fuller for longer, help to control our blood sugar levels and are full of healthy fibre, preventing constipation.
For those with IBS, beans can be problematic as they are high in FODMAPS GOS (galacto-oligosaccharides) and fructans. Monash University (considered the experts in FODMAP friendly foods) consider black beans as safe for those on a low FODMAP diet in servings less than ¼ of a cup (45 grams). To lower the FODMAP content ensure beans are purchased cooked and canned and rinse the beans under water before eating.
Try this healthy nachos recipe for a quick and easy way to include black beans that the family will love (with adjustments for our low FODMAP friends).
Black Bean Nachos
½ cup rinsed and drained canned black beans
1 tsp Mexican seasoning mix (for low FODMAP version click here)
¼ red onion finely chopped (for low FODMAP substitute with the green part of spring onion)
½ clove crushed garlic (for low FODMAP use garlic-infused oil and leave out the garlic)
1 tsp extra virgin olive oil
¼ red capsicum and ¼ yellow capsicum finely chopped (for low FODMAP use just ¼ of red capsicum or 75 grams total)
1 tomato chopped
½ cup rocket chopped
¼ avocado mashed (for those with a sorbitol FODMAP intolerance leave this out)
1 Tb sour cream (keep under 2 Tb to be FODMAP friendly)
10 corn chips
Heat the olive oil in a frypan on medium heat and add the garlic and onion until transparent. Add the black beans and seasoning and toss until combined. Cook for a few minutes or until warmed through and remove from heat. To make the salsa combine capsicum and rocket with tomato in a bowl and season. Place corn chips in a bowl and top with bean mixture. Add salsa then top with avocado and sour cream.
If you are interested in further support, please get in contact with our Dietitian Taylor Vickery
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